Name: Playbook - Michael Smith - W1/D3 BACK x BICEPS
Uploaded: 2024-04-19T14:41:29.907Z
Duration: 120 min
Description: W1/D3 BACK x BICEPS

Sajid

Just got the program a few days ago, I’m coming off a full labrum repair from my last year in college football last year. I decided to go with the bulk series first, then I’ll hit a lean muscle series after this four weeks. So far I’m loving this! I can’t go as heavy as I’d like right now and I have to modify a few of the lifts bc I’m weak from the time off but I’m loving this!

Jaden

Alfonso

Michael Guralski

Joseph

Timothy

Freaking amazing pump. I look like in 5% body fat (I’m not even close)

John

Taking to much rest in between sets, make sure you stick to the set rest times.

Alex

Barley made it to the end. Definitely pushed me past my limits 🔥

Jordan

Haseeb

Felicia

PERFECT ONE OF THE BEST WORKOUT I HAVE EVER HAD

Thomas

Got 3 workout since January 1st, back / biceps is the best day to get huge pump. Thanks for this insane workout merk 🤝

Jules

Troy Muriritirwa

Tony

Jaijuan

Alexander

Hello! For the hammer dumbell curls, is it 10 reps per arm or in total? Thank you

Jaume

Barsamia

Mark

loved the workout. felt like i actually hit every part of my back

ozzy

Luis2720

Gabriel

Billy J. Hawkains III

It was challenging for me and gladly got to knew that one cannot overtrain in the gym. Going hard and overtraining has a fine line.

Shawaiz

Kendrick

Mondesir Jean

Man what a good work out ❤️💪🏽thank you merk

Jason

Nice pump for sure. Love the routines I’ve been following!

Shawn

Bengie Fonseca

Every workout was in perfect order as far as muscle groups dope Job!!

Geno

Obrian

My body pumped like a car tire bro🤝🏽

Kerelos

Mahfuz

Rajat

Frank

Martin fernandez

Back on fire , great work out can’t wait for leg day!!

Dionys Azcona-Fernandez

Dylan

Cujo

fares

Jakob

It was great, maybe the pull up needs to be little short instead of 10 pull ups 5 times. It would be 10 pull ups 3 times.

Roshn

I feel amazing completing this workout. It was intense for me but I push thru

Eduardo

That Back & Bicep Split left me Speechless walking out the gym 🤦🏽‍♂️🔥🔥

Steven

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Low Row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

(You can use a either a free standing or a chest supported T-bar)

T-bar Row

- Grab the V-bar with a neutral grip 
- Pull the attachment down toward the top of your chest
- Keep your elbows close to your body 
- Pause at contraction, engaging your lats
- Extend your arms with control, returning to starting position

Close Grip Lat Pulldown

Setup:
- Position the padded thigh supports so that your hips are resting comfortably on them.
- Place your feet flat on the platform, hip-width apart, with your toes pointing forward.
- Ensure your lower legs are secured under the padded ankle supports.

Execution:
- Begin the exercise by lowering your upper body towards the ground, allowing your torso to bend at your hips.
- Keep your back straight and maintain a neutral spine throughout the movement.
- Slowly lower your upper body until it is facing the ground or as far as your flexibility allows. Avoid rounding your back at any point during the exercise.
- Exhale as you lift your upper body back up to the starting position using your lower back muscles.
- Squeeze your lower back muscles at the top of the movement to fully engage them.
- Keep the motion controlled and avoid using momentum to lift your body.

Weighted Back Extension

Set-Up:
   - from a bent knee standing position, rest the lower half of your upper arm (just above the elbow) comfortably on the padded preacher bench
   - Grip the handles with an underhand grip (palms facing up), slightly wider than shoulder-width apart.

Execution:
   - Begin with your arms fully extended, but without locking your elbows.
   - Keep your upper arms stationary throughout the movement – only your forearms should be moving.
   - Slowly curl the handles towards your shoulders, contracting your biceps. Focus on squeezing the biceps at the top of the movement.
   - Continue curling until your forearms are perpendicular to the ground and the handles are close to your shoulders.
   - Hold the contraction for a brief moment, then slowly lower the handles back to the starting position, maintaining control.

Breathing:
   - Inhale as you lower the handles towards the starting position.
   - Exhale as you curl the handles towards your shoulders.

Tips:
   - Keep your upper arms firmly against the preacher bench pad throughout the motion
   - Avoid using momentum by swinging your body. Focus on slow, controlled movements.
   - Use a weight that challenges you within the recommended rep range without compromising your form.
   -  If you feel discomfort or strain in your wrists, adjust your grip width or try different handles on the machine.
   - Maintain proper posture throughout the exercise to prevent unnecessary strain on your lower back.

Preacher Curl

- Hold the barbell in your hands and your palms facing forward (underhand grip)
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar back down, slow and controlled

Barbell Curl

Setup:
Stand up straight with your feet shoulder-width apart.
Hold a dumbbell in each hand with a neutral grip, meaning your palm is facing inwards, and your thumb is pointing forward. Your arm should be fully extended, and the dumbbell should hang at your side.

Positioning:
Keep your back straight, chest up, and shoulders relaxed.
Engage your core to maintain stability throughout the exercise.
Maintain a slight bend in your knees for balance and comfort.

Curling:
Begin the movement by flexing your elbow, lifting the dumbbell towards your shoulder in a controlled manner.
Keep your upper arm stationary; only your forearm should move.
As you lift, focus on squeezing your biceps and forearm muscles.

Top Position:
Continue curling until the dumbbell is near your shoulder, and your forearm is almost vertical.
Hold this top position for a brief pause, squeezing the muscles for maximum contraction.

Lowering:
Slowly lower the dumbbell back down to the starting position, extending your elbow.
Keep the movement controlled and deliberate throughout the descent.

Tips:
- Choose a dumbbell weight that challenges you but allows you to maintain proper form.
- Keep your wrist in a neutral position throughout the exercise, avoiding excessive flexion or extension.
- Maintain a controlled, steady pace, and avoid using your back or shoulders to lift the weight.
Focus on the mind-muscle connection, concentrating on the contraction of the biceps and forearm muscles during each repetition.

Dumbbell Hammer Curl

Perform one set of each ab movement back to back followed by the suggested rest time.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale at the top of each rep

Plate Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

W1/D3 BACK x BICEPS

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